Guavas Nutritional Profile
- Energy value ( calories per serving ): Low
- Protein: Low
- Fat: Low
- Saturated fat: Low
- Cholesterol: None
- Carbohydrates: High
- Fiber: Very high
- Sodium: Low
- Major vitamin contribution: Vitamin A, vitamin C
- Major mineral contribution: Potassium
How Many Nutrients in This Food
• The guava is very high in dietary fiber (soluble pectins), a good source of vitamin A derived from deep yellow carotenes (including beta carotene) and, depending on the variety, an extraordinary source of vitamin C.
• One fresh two-ounce (55 g) guava has three grams dietary fiber, 343 IU vitamin A (15 percent of the RDA for a woman, 12 percent of the RDA for a man), and 126 mg vitamin C (168 percent of the RDA for a woman,
140 percent of the RDA for a man), and 229 mg potassium, twice as much as two ounces of fresh orange juice.
How To Serve Nutritious Guavas Food
Fresh. Slice off the top and eat the guava out of its skin with a spoon.
Diets That May Restrict or Exclude Guavas Food
• Low-carbohydrate, low-fiber diet
How To Buying This Food
Look for:
Ripe guavas. Depending on the variety, the color of the skin may vary from white to yellow to dark red and the size from that of a large walnut to that of an apple. A ripe guava will yield slightly when you press it with your fingertip.
Avoid:
Guavas with cracked or broken skin.
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How To Storing This Food
• Refrigerate ripe guavas.
How To Preparing This Food
• Wash the guava under cool running water, then slice it in half and remove the seeds. Never slice or peel the fruit until you are ready to use it. When you cut into the guava and damage its cells, you activate ascorbic acid oxidase, an enzyme that oxidizes and destroys vitamin C.
• The longer the enzyme is working, the more vitamin the fruit will lose.
What Happens When You Cook Guavas Food
• As the guava cooks, its pectins and gums dissolve and the fruit gets softer. Cooking also destroys some water-soluble, heat-sensitive vitamin C. You can keep the loss to a minimum by cooking the guava as quickly as possible in as little water as possible.
• Never cook guavas (or any other vitamin C-rich foods) in a copper or iron pot; contact with metal ions hastens the loss of vitamin C.
How Other Kinds of Processing Affect Guavas Food
Canning.
Canned guavas have less vitamin A and C and more sugar (syrup) than fresh guavas do, but their flavor and texture is similar to home cooked fruit.
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Medical Uses and/or Benefits Of Guavas
Lowering the risk of some cancers.
According to the American Cancer Society, foods rich in beta-carotene may lower the risk of cancers of the larynx, esophagus and lungs. There is no such benefit from beta-carotene supplements; indeed, one controversial study actually showed a higher rate of lung cancer among smokers taking the supplement.
Protection against heart disease.
Foods high in antioxidants such as vitamin C appear to reduce the risk of heart disease. In addition, foods high in pectins appear to lower the amount of cholesterol circulating in your blood, perhaps by forming a gel in your stomach that sops up fats and keeps them from being absorbed by your body.
Potassium benefits.
Because potassium is excreted in the urine, potassium-rich foods are often recommended for people taking diuretics. In addition, a diet rich in potassium (from food) is associated with a lower risk of stroke.
• A 1998 Harvard School of Public Health analysis of data from the long-running Health Professionals Study shows 38 percent fewer strokes among men who ate nine servings of high potassium foods a day vs. those who ate less than four servings.
• Among men with high blood pressure, taking a daily 1,000 mg potassium supplement about the amount of potassium in half a guava fruit reduced the incidence of stroke by 60 percent.
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